ViPR Blog

The evolution of circuit training, circa 2015

Bill Sonnemaker and Valorie Ness-Sonnemaker explore the evolution of circuit training. Like people, circuits can come in all different shapes and sizes, recall the Sonnemakers. Understanding how to build effective circuits is not rocket science. The same fundamental physiological and biomechanical principles we learned when first studying exercise science still apply.

Nine governing principles of exercise science

Overload

Specificity

Progression

Variation

Individuality

Diminishing Returns

Reversibility

Recovery

Safety

By definition

The following article is written with the intention of defining what circuits consist of, what past circuits looked like, and how to integrate ViPR into your training circuits today.

Circuit training can best be defined as “a training approach that takes the participant(s) through a series of exercises/movement patterns, sometimes with brief rest intervals in between. The emphasis of each station is based upon the overall goal(s) of the circuit/program.”

Through specific manipulation of the exercise selection and its corresponding acute variables, specific neuromuscular, physiological, and biomechanical adaptations will occur.

dictionary.com lists seven different definitions when defining the word ‘circuit’. All of them tie in with the concept of direction. Without direction in exercise programming, we would be lost. It is through manipulating specific acute variables to achieve specific adaptational responses that our direction is revealed.

Common acute variables

Exercise Selection

Order of Exercises

Intensity

Sets

Reps or Time

Volume

Base of Support

Length of Lever Arm

Rest Intervals

ViPR-specific acute variables/programming strategies

Series

Exercise

Hold

Footprint

Handprint

Threshold

Recommended acute variables

• The circuit should be based on the participant’s goals, needs, and abilities. This includes taking into account their current and desired fitness level, age, gender, time to exercise, etc.

• A circuit generally consists of a minimum of three and a maximum of 12 exercise stations.

• The intensity of each exercise station ranges from ~50-95% based on a 1RM or maximum effort scale.

• Sets, reps, and volume are all determined based on the neuromuscular, physiological, and biomechanical adaptations that are being sought. Although it’s relative, most circuits will utilize the following acute variables.

Recommended acute variables

# of stations

3-12

Intensity

~50-95% of 1RM or maximum work effort

# of sets per exercise

2-6 sets

# of reps per set

~5-15 reps

Volume

~24-36 sets (60-minute workout)

Rest period between sets/circuits

0-45 seconds/1-3 minutes

The benefits of circuit training are numerous and include the following:

• It’s great for those with limited time.

• It provides an increased training volume given the same amount of time.

• It allows you to keep the heart rate elevated for a sustained amount of time.

• It improves cardio-respiratory fitness and muscular endurance and strength at the same time.

• It’s beneficial as a maintenance program.

• It adds variety and keeps the participant interested, engaged, and on track with their training goals.

• It’s good for clients with high blood pressure (HBP) and coronary heart disease (CHD), and deconditioned clients, since the focus of the stress on the body/tissues can be moved around, thereby reducing tissue overload on any one body part or movement pattern.

The benefits of utilizing ViPR in your circuits include the following:

• ViPR offers a greater variety of exercises, including regressions and progressions, than any other piece of training equipment.

Ancient historical texts from the 1980s depict the following circuit training examples:

Cardio

Resistance/PHA circuit

Resistance and cardio

Muscular hypertrophy

Elliptical

Chest Press

Chest Press

Bench Press

Treadmill

Leg Curl

Elliptical

Pec Deck Flyes

Bike

Shoulder Press

Shoulder Press

Stability Ball Push-ups

Stepper

Leg Extension

Elliptical

Stability Ball Flyes

Rower

Lat Pull Down

Lat Pull Down

Lizard Walk

Rest 1-2 minutes and repeat

Rest 1-2 minutes and repeat

Rest 1-2 minutes and repeat

Rest 1-2 minutes and repeat

The following table lists common traditional total-body circuits at three different training levels:

Stabilization

Strength

Power

IndoBoard Squat

Barbell Squat

Squat Jump

IndoBoard Push-ups

Bench Press

Dynamax Medicine Ball Chest Pass

IndoBoard Dumbbell Bent Over Row

Pull-ups

Dynamax Medicine Ball Soccer Throw

IndoBoard Step-up to Balance

Romanian Deadlift

Plyo-Box Power Step-up

IndoBoard Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press

Dynamax Medicine Ball Diagonal Lift Throw

More modern formats for circuit training include the following examples:

Metabolic circuit training example

Tabata Set of Push-ups (8 rounds of 20secs of work and 10secs of rest)

Tabata Set of Squat Jumps (8 rounds of 20secs of work and 10secs of rest)

Tabata Set of Suspension Training Wide Rows (8 rounds of 20secs of work and 10secs of rest)

Tabata Set of Kettlebell Swings (8 rounds of 20secs of work and 10secs of rest)

CrossFit: FRAN (for time)

21 Thrusters

21 Pull-ups*

15 Thrusters

15 Pull-ups*

9 Thrusters

9 Pull-ups*

CrossFit:

MARY (20 minutes, AMRAP)

5 Handstand Push-ups

10 Single Leg Squats

15 Pull-ups*

CrossFit:

Angie (1 round for time)

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*NB: CrossFit workouts that utilize Pull-ups are using a modified version of the Pull-up that allows them to utilize momentum to complete the Pull-ups.

What does ViPR look like when used in circuit training?

One of the best things about ViPR is its versatility and variety. Whether you’re a child, athlete, weekend warrior, older adult, or professional athlete, there are hundreds, if not thousands, of applicable exercises for every population.

At Catalyst Fitness we developed a formula/checklist for determining what pieces of exercise equipment were a good fit for us when developing various types of circuits for our personal training clients and small group training clients.

Success = V3

V3 = (Versatility) (Variety) (Value)

What makes adding ViPR into your facility and programming so valuable is that the sheer number (variety) of exercises is staggering, while its ability to be used among various participants (versatility) is astounding.

How do I integrate ViPR into what I am currently doing?

There are many ways to easily integrate ViPR into what you are currently doing with clients. Four simple and effective ways are as follows:

1. Since ViPR is akin to a Swiss army knife (multiple training tools in one convenient package), it can stand alone as the only piece of equipment in a circuit.

ViPR total-body circuit – note that the same ViPR can be used throughout this circuit or you can change ViPR weights depending on the movements and desired adaptions being sought:

ViPR total-body circuit

Base movement

pattern/exercise

First progression

Second progression

Third progression

Tilt

Split Stance Contralateral Reach

Increase Lever Arm by Holding Lower

Increase Weight and Return to the Base Movement Positioning

Increase Lever Arm by Holding Lower

Level Change with Rotation

Curtsy Squat with Contralateral Hook

Increase Lever Arm by Holding with an Offset Grip

Increase Weight and Return to the Base Movement Positioning

Increase Lever Arm by Holding with an Offset Grip

Shift

Lateral Lunge with Chest Height Lateral Poke

Increase Lever Arm by Holding with an Offset Grip

Increase Weight and Return to the Base Movement Positioning

Increase Lever Arm by Holding with an Offset Grip

Flip

Ipsilateral Forward/Reverse Flipping

Increase Difficulty by Running Around ViPR

Increase Weight and Return to the Base Movement Positioning

Increase Difficulty by Running Around ViPR

Lift

Single Leg Squat Curl and Press

Increase Lever Arm by Holding with an Offset Grip

Increase Weight and Return to the Base Movement Positioning

Increase Lever Arm by Holding with an Offset Grip

Drag

Forward/Reverse Bear Crawl with Single Arm Push/Pull

Elevate the Posterior Leg

Increase Weight and Return to the Base Movement Positioning

Elevate the Posterior Leg

Carry

Deep Squat Walking with Isometric Shoulder Press Hold

Increase Lever Arm by Holding with an Offset Grip

Increase Weight and Return to the Base Movement Positioning

Increase Lever Arm by Holding with an Offset Grip

Shlift

Split Stance Y-Drill

Increase Difficulty by Standing on a Single Leg

Increase Weight and Return to the Base Movement Positioning

Increase Difficulty by Standing on a Single Leg

The following video link depicts using ViPR in a total-body circuit:

2. ViPR as the hub of a circuit

Begin by placing ViPR in the center of your workout space. Create four additional stations with other pieces of equipment by placing them in a north, south, east, west position with ViPR in the center.

ViPR as the hub of a circuit

ViPR Carry Squats with Alternating Rotation

X-Bag Kettlebell Swing and Release to Overhead Shoulder Press

ViPR Roman Soldiers

SURGE Rainbows

ViPR Ice Skaters

Suspension Training Split Stance Lunge to Balance with Torso Rotation

ViPR Squat-Curl-Press to Toe Taps

IndoBoard Segmented Burpees

The following video link depicts using ViPR as the hub of a circuit:

3. ViPR as a spoke in a circuit

Using the same concept and equipment positioning as outlined in the second example, place ViPR in one or more of the four cardinal positions.

ViPR as a spoke in a circuit

SURGE Alternating Push/Pull

X-Bag Outside KettleBell Swing and Release to Opposite Side

SURGE Breast Stroke

ViPR Standing PNF

SURGE Windshield Wipers with Lateral Shuffle on the Platform

Suspension Training Pikes

SURGE Push/Pull with Alternating Knee Driver

IndoBoard Windmills

The following video depicts using ViPR as a spoke in a circuit:

4. Bare minimum

So, let’s say you work in an environment that still trains like it is 1985 (machine-based training with a focus on isolation) but you were lucky enough to get your hands on ViPR. Begin your machine-based circuit but include a ViPR-based WBI exercise/movement pattern between each machine exercise. NB: You can select a different ViPR exercise between each machine station, use the same ViPR exercise, or use the same ViPR exercise with a slight variation, such as changing the way you hold ViPR as in the following video:

1985 bare minimum circuit

Machine Chest Press

ViPR HayBaler with a Narrow Grip

Machine Leg Extension

ViPR HayBaler with a Neutral Grip

Lat Pull Down

ViPR HayBaler with a Wide Grip

Leg Curl

ViPR HayBaler with an Offset Grip and Long Lever in Front

Shoulder Press

ViPR HayBaler with an Offset Grip and Long Lever in Back

In review, circuit training is a highly effective training approach for all levels and abilities of clientele. Using ViPR as a standalone tool or in a group of tools, it can be applied to meet your clients’ goals and needs. Most importantly, ViPR easily integrates itself as the tool of choice when performing Loaded Movement Training exercises.